Weight Management

Effective weight management depends on the combination of responsible eating and appropriate physical activity. Weight gain occurs by taking in more calories than your body burns for fuel. Carbohydrates and protein supply 4 calories per gram, whereas fat delivers more than twice that -- 9 calories per gram.

If you want to maintain your weight for the rest of your life, it's all about energy balance. Basic steps for success include making smart food choices, getting the most nutrition for your calories and balancing food and physical activity.

Finding a healthy balance means fitting more activity into your day. To reach a healthy weight, you might need to be physically active longer and do more intense activities if you're able. Most of us take in more calories than we spend on daily activities.

Simple Strategies for Weight Management

Planning Ahead. By planning meals and shopping in advance, you will have more healthful foods on hand and be less likely to eat on impulse.

Portion Control. Keep portion size in check by weighing or measuring your food so you know exactly how much you are eating. The key is to moderate, not eliminate.

Tracking Your Progress. Writing down what you eat and when you eat can help you become more aware of the amount and types of foods you consume.

Take Control of Your Food. Keep healthy foods on hand. Examples include fruits and vegetables, whole grains, beans, nonfat dairy and fish or lean poultry.

Cook Meals in Advance. Knowing that there is already something healthy in the fridge or freezer that you can simply reheat will keep you from resorting to fast food or unhealthy dining options.

Eat Healthy Snacks Wherever You Are. When at work or on-the-go, plan and prepare a healthy assortment of snacks to curb your hunger and prevent cravings. Choices could include part-skim mozzarella cheese sticks, cut up veggies, whole grain crackers or an apple with nut butter or even a hard boiled egg.

Get More Quality Sleep.Studies show that people who sleep less tend to weigh more. In addition to altering metabolism and making you prone to gain weight, being sleep-deprived can increase your risk of diabetes, heart disease and other health problems.

Make Exercise a Priority. Regular exercise can help keep your metabolism revved so you can lose weight faster or simply maintain your current weight.In addition, exercise can also prevent the onset of diseases, such as heart disease, cancer and diabetes.